Monthly Archives: November 2013

Nov 26

Latest Nutrition Session: Food Log Changes and Best Meals for Workouts

By Janelle @ Run With No Regrets | nutrition

Happy Monday!  First I want to say hello to my new readers and fellow Running Bloggers!  My last post about my new running goals got so much comment love, and I really appreciate the kind words!  I hope you stick around!

Last week I met with my dietitian, Danielle, to check my progress since our previous meeting in October.  The last time we met, she gave me a more explicit meal plan to follow, since I was having having difficulty coming up with my own ideas.

This time, we went through a few of my food logs and they were pretty good, except I’m still struggling with eating 6 meats/meat substitutes each day.  Fortunately, my weight is staying stable.

To help, we’ve modified my food logs by adding a space where I can tally up how many servings of each food group I’ve eaten per day.  This will help me to be more flexible to make adjustments as the day goes on.

I’ve also been struggling with logging my meals an entire day because once I get home I’m lazy!  To help, I’ve been placing my logs on the refrigerator where I can see it and so far that has definitely made a difference!

What I’m also excited about is that Danielle has given me suggestions on what to eat before and after a workout. Since I’m committing to my new goals of running and strength training, I want to make sure I’m eating properly!

Pre-Workout:

I’ve been advised to have a 2:1 carbohydrate to protein ratio before exercising, and to minimize protein sources that are high in fat.  This is to avoid digestive issues that can lead to an uneasy stomach  Snacks would be up to a half hour before exercise.  Here are some of the suggested meals:

  • Fresh fruit with Greek yogurt
  • Fresh fruit with low fat cheese and whole grain crackers
  • Low fat milk with animal crackers
  • Large salad full of veggies, cottage cheese, turkey, garbanzo beans and a glass of milk
  • High fiber, low sugar cereal with low fat milk and fresh fruit
  • Scrambled eggs with whole wheat English muffin and 4 oz juice

Post-Workout:

As soon as possible, consume protein!  This is to promote recovery and muscle repair.  I should aim for 6-20 grams of protein, along with some carbohydrates.  Suggested meals include:

  • 8-12 oz Green yogurt with granola
  • 8 oz chocolate milk
  • Smoothie with Greek yogurt, milk, fresh/frozen fruit
  • 3 oz turkey or chicken on whole wheat bread
  • 2 tbsp peanut butter and whole wheat crackers
  • Protein bar (<180kcal, >3g fiber, <5g sugar, <7g fat, <10% sat fat)

I went food shopping this weekend to pick up the essentials.  I know in time this will become a much smoother process and eating well won’t seem as much as a chore.  I’m so energized by this plan, and I really think this will help me eat properly…especially as it gets closer to Thanksgiving!

What are your go-to meals before and after a workout?

Nov 22

Moving Forward: My 5 New Running Goals

By Janelle @ Run With No Regrets | running

Happy Friday!  Last Friday marked my final day of Physical Therapy, which was so surreal and bittersweet.  I truly hope that 3rd time’s a charm and I never go back!

Workouts so far this week:

Monday: Dynamic warm up, 30 minute “run” (5 minute walk, 1 minute jog)

Wednesday:  Core and More Class

Thursday:  Light dynamic warm up, 30 minute “run” (4 minute walk, 2 minute jog), Boot Camp Class

I’m feeling EXTRA sore today after some intense circuits in Boot Camp that left my abs in tears (4 sets of 1 minute planks??!).  But I plan to do my 30 minute “run” of 3 minute walk, 3 minute jogging on Saturday morning out in the elements, with my favorite dynamic warm up moves!  Outside of the gait analysis I had, I haven’t run outside since September!

Here are a couple of pics of the workouts I did on Monday in the gym.  They’re part of a package that was given to me by my Physical Therapist.  A whole lot going on!

Dynamic warmup exercises

Dynamic warmup exercises

Various hip and

Various hip strengthening, core and balance exercises

Since I’ve moved on from PT, I have started to come up with my new running goals.  These should carry me into 2014 smoothly, and hopefully take me to the biggest goal of all:  completing a marathon!

My Goals Moving Forward

  1. Continue strength training and injury-prevention exercises, no less than 3 days a week.
  2. Slowly increase my mileage and transition back into bona fide running, 3 days a week.
  3. Hire a running coach and focus on improving form.
  4. Complete a 5K in the Spring.
  5. Run a half marathon by the end of 2014.

Notice how there’s no mention of pace in these goals?  In the past, I have been so obsessed with my speed (LACK thereof).  With all that I have gone through (Runner’s Knee, foot stress fracture, plantar fasciitis), I’m just happy that I can still pursue running.  I can’t worry about being slower than the next guy.  I have to be MY best.

I think my goals are very realistic and force me to practice the patience I so desperately need.  Hopefully, I’ll be crossing things off over the next several months and staying injury-free!  Fingers crossed!

What are your running goals for 2014?  

Nov 20

Core and More Cardio Kickboxing at Work

By Janelle @ Run With No Regrets | fitness

As I mentioned in the My Journey section of the site, I am a workout junkie. I love taking different fitness classes and really challenging myself with something new.

My company has a kickass Wellness Program (you can read my essay about it here), and we have a ton of options of fitness classes available to us.  For the past several months, I’ve been taking Core and More class with Ms. Elga Lyle.

Every Wednesday at noon, Elga comes to work to kick our butts for half an hour.  I don’t think I’ve mentioned this before, but I work in a Plant.  So her students consist of a safety manager (my oldest running buddy), 4 mechanics, and an engineer (me).  And other than Elga, I’m the only female.

What is Core and More?

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Nov 18

Philadelphia Marathon Recap: A Spectator’s POV

By Janelle @ Run With No Regrets | race recap

Sunday, November 17 marked the Gore-Tex Philadelphia Marathon and Half Marathon. 30,000 runners and over 60,000 spectators flock to this event, which is now in its 20th year.

I had 3 people to cheer for in this race.  My two oldest running buddies, Mark and Tom, were running the half and full marathons respectively.  And lastly, my boyfriend Bret was running the marathon for the second time.

The Philadelphia Marathon as a spectator! #runchat #run215 Click To Tweet

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